Statement: Vegetarians face problems with their diet when it comes to muscle building and strength, but are able to build muscle and have the right amount of 'nutritional foods just as well as meat eaters when adequate. nutrition and exercise are applied. Vegetarians face problems with their diet when it comes to muscle building and strength, but can build muscle just as well as meat eaters when proper nutrition and exercise are applied. Nutritional issues vegetarians might face include protein, creatine, iron, zinc, and vitamin B12. “Well-planned and properly supplemented vegetarian diets appear to effectively support athletic performance (Barr 2004).” As long as vegetarians receive the recommended adequate intake in addition to following RDAs and supplementation of key nutrients, they will be able to build muscle and strength just as well as non-vegetarians. There are many types of vegetarian diets, with each type of diet varying slightly in its own way. Among these diets, there are two main categories, namely the lacto-ovo-vegetarian category and the vegan category. The most essential nutrient for muscle development and strength is protein. The recommended daily protein intake is 0.8 grams and vegetarians can meet their protein needs with exclusively plant-based sources that ensure adequate energy intake. In addition to the recommended 0.9 grams of protein per day, vegetarians are encouraged to consume 10% more per day to supplement indigestion from incompletely digested plant protein sources. Protein-rich protein sources include eggs, dairy, and soy products, which provide all the essential amino acids essential for protein synthesis. Plant sources contain non-heme as opposed to heme and are less absorbed, but can be made ...... middle of paper ...... e American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), pp.1266-1282. Hunt, J. (2003). Bioavailability of iron, zinc and other trace elements from vegetarian diets. The American journal of clinical nutrition, 78(3), pp.633-639. Kniskern, M. and Johnston, C., 2011. Dietary reference intakes of protein may be inadequate for vegetarians if low amounts of animal protein are consumed. Nutrition, 27(6), pp.727-730. Lukaszuk, J. Robertson, R. and Arch, J. (2002). Effect of creatine supplementation and a lacto-ovo-vegetarian diet on muscle creatine concentration. Int J Sport Nutr Exerc Metab, 12(3), pp.336-337.Phillips, S. (2004). Protein requirements and supplementation in strength sports. Nutrition, 20(7), pp.689-695. Venderley, A. and Campbell, W. (2006). Vegetarian Diets Nutritional Considerations for Athletes. pp.294-304.